THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:
| Divide into 3-4 teams |
| A team will perform the circuit, while one team member is in a hold. |
| When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise. |
| Repeat until all exercise are done. Take a lap, start the next round with the same format. |
| You can only do exercise while a teammate is “holding” |
| Station 1 |
| Hold plank on elbows |
| 25 merkins each team member |
| 25 squats |
| 25 big boy sit ups (ea) |
| run a lap |
| Station 2 |
| Hold a wall squat |
| 25 burpees each |
| 25 monkey humpers |
| 25 little baby crunches (4ct) |
| take a lap |
| Station 3 |
| Hold a “canoe” position |
| 25 diamond merkins |
| 25 lunges |
| 25 hello dollies (4ct) |
| Run a lap |
| Station 4 |
| Hold balls to the wall position |
| 25 bicep merkin |
| 50 single leg calf raises (25 ea) |
| 25 American Hammers (4ct) |
| run a lap |
MARY:
We went around the circle. One PAX led us through an ab exercise, then we did 10 merkins following each. We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| Pride… Things I am proud of: |
| That flag has been here for every workout |
| WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock |
| This AO makes me proud, and then things I am not proud of. |
| James 4:6 | But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.” |
| Proverbs 29:23 | A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor. |
MOLESKIN:
ANNOUNCEMENTS: